How To Reduce Belly and Upper Body Fat: Flipping 50 Episode 5

In this episode, I introduce you to my belly fat-reduction formula which includes the right exercise and right diet changes to help you to reduce your belly and upper body fat. If you have an apple shape, I will teach you what is happening and what you can do about it.

With exercise, intervals and resistance training are go-to’s. The boxing intervals featured on this show will work your core and boost your metabolism – all while you’re having a blast and toning your arms. People will want those arms: deal with it!


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Click image for this High Fiber Foods list

If you are trying to lose weight, and specifically fat weight, fiber is your best friend (protein is a close second, but foods that turn to sugar easily are the enemy). Not surprisingly, with the Standard American Diet (me thinks the acronym SAD is not by accident), most of us fall far short of the recommendation for fiber. I, along with many of my colleagues, recommend a much greater fiber content for optimal health and weight loss. Click here for a chart full of some surprisingly high fiber foods that will make it easier to reach your best. Start slowly and increase your water intake as you increase fiber.

Dark Cherry Smoothie Bowl

Berry Chocolate Smoothie


  • Flipping 50 Paleo Protein
  • ¼ Avocado
  • ¼ cup gluten-free oats
  • Handful spinach (you won’t even notice it!)
  • ¾ cup strawberries
  • 1-1/2 T. cocoa powder
  • 1 T. chia seeds
  • 1/2 -1 cup of almond milk (depending on smoothie or bowl)

Top with raw coconut flakes and a berry on the rim of your glass. I’ve been “bowled over” because I’m loving thicker smoothies in a bowl instead of the drinkable version. Just use 1/2 cup of milk to go for the bowl.

If a snack attack hits you in the afternoon, this is a yummy go-to. Alternatively, if you are exercising early in the morning, chocolate for breakfast? Why not? It is packed with protein and fiber: craving killers that will give you energy right through lunch.

What’s the amount of protein you need? 30 grams or more supports optimal protein synthesis. So look at the amount of protein you’re adding collectively. You can boost protein by adding a serving and a half of protein powder, or increasing protein by  the addition of coconut milk (5 grams) or Hemp hearts (10 grams per 3 T), so you do reach your healthy optimum. If you’re just starting out with an enhanced awareness of protein needs… don’t jump so high that it makes you say, you can’t! Close the gap slowly.

Do you have a question? Send it to me at for a chance to have your question featured on the show and to get access to my online course and book, You Still Got It, Girl! and skincare products you will love from Annmarie skincare!

Looking for the kind of strength training that gives the definition you want to pair with something like boxing? Look no further.

exercise video series for women over 50


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2 thoughts on “How To Reduce Belly and Upper Body Fat: Flipping 50 Episode 5”

  1. Michele Hernandez

    Concerning the smoothie, it doesn’t seem to have that much protein. How much protein would you estimate? And which foods used in the smoothie is the protein punch we’re looking for?

  2. Hi Michele, If you don’t use enough protein powder or additives, that’s very true. For those new to the amount of protein recommended (per meal) rather than RDA’s however this is an excellent start.. a gap-closer. If you’re already increasing your protein and using 30 grams+ per meal, then yes. See a recent addition to the post. 1) increase the amount of protein powder 2) use a higher protein milk alternative like coconut milk 3) add hemp hearts or 5) add a nut butter as a topping. This will all collectively support more protein. And you can keep in mind.. it may be you’re adding a smoothie to other protein sources at a meal (eggs, bacon, sausage, leftovers, etc). It doesn’t have to be your soul source of protein to have a place at the table.

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Circumference outside of both arms, at the armpit

Right Triceps
Halfway btwn shoulder & elbow, arm extended.

Find the widest point of girth at the hips

Right Thigh
Standing with weight on both legs, measure halfway between knee cap and hip flexor

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Standing with weight on both legs, find the largest point of calf.

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